An Ideal Baby Bedtime Routine: What You Need to Know

Charlotte Evans
4 days ago
2 min read

As your baby grows and develops you may notice that settling them at bedtime becomes more challenging. Not only are they becoming more social and aware of their surroundings, but they will also need less and less sleep as time goes on, so it's also worth considering the timing of their bedtime too.

If we think of settling your baby at bedtime like it’s a puzzle - the pieces we will need will be a relaxing bedtime routine, appropriate timings to ensure they are the right level of tired, and a responsive, age appropriate method to help settle them to sleep.

What are the benefits of a baby bedtime routine?

A bedtime routine for your baby can be as good for you as it is for your baby, as it can:

Anchor the end of a busy and stimulating day
Be an opportunity for relaxing and winding down
Give either Mum or Dad an opportunity to bond with baby

So when should you introduce a bedtime routine, and what should it look like?

When should you introduce a baby bedtime routine?

I recommend starting a bedtime routine any time from 6 weeks, but certainly by 12 weeks, as this is when your baby is starting to understand the difference between day and night through biological changes in their circadian rhythm.

Having a regular and consistent bedtime routine will help your baby understand that it’s night time and help them sleep for longer stretches

What does an ideal baby bedtime routine look like?

Your baby’s bedtime routine should be relaxing and calm in a dimly lit environment, and should be at a consistent time every day. This will help their brain and body learn when it’s time to start switching off and settle for sleep.

An ideal routine for settling your baby at bedtime would be:

30-45 minutes
Appropriate time after their last nap - allow time for the bedtime routine within your last wake window (example routines available in my guide)
Warm bath - helps raise body temperature, which will then drop as they fall asleep, this aids falling asleep
Feed - not at the end of the routine, so baby doesn’t associate this with falling asleep
Pyjamas - appropriate for temp of room (see my free guide)
Book and cuddles - gentle books e.g. touch and feel, bedtime stories
White noise on - only as loud as a power shower on the other side of a wall
Kiss and into their cot

What about once they're in their cot?

As mentioned earlier, the bedtime routine is just one of the steps for settling your baby to sleep. If your little one needs some extra support for actually falling asleep in the cot, there are responsive ways of doing this, without leaving them to cry alone.